How to Handle the Holidays When You’re Struggling with an Eating Disorder
Managing the Holidays with an Eating Disorder
The holiday season can be a challenging time for anyone dealing with an eating disorder. Holiday gatherings are often centered around food, and there’s pressure to enjoy meals, indulge in treats, and participate in social events.
If you're struggling with any form of an eating disorder—be it binge eating, anorexia, bulimia, or restrictive eating—the holiday season can feel overwhelming. However, with the right strategies, it’s possible to navigate these gatherings in a way that protects your mental and physical health.
Here are practical tips to help you handle the holiday season when you’re managing an eating disorder.
Tips to Managing Holidays with an Eating Disorder
1. Set Boundaries Early
The holiday season often brings social obligations that can make navigating an eating disorder more complex. Setting boundaries is a proactive way to protect yourself and limit exposure to triggering situations.
Communicate with loved ones: Let supportive friends or family know about your needs. You don’t have to share specifics, but a simple explanation about needing breaks or limiting food-focused events can help.
Say no if needed: It’s okay to decline invitations or take a step back from gatherings if you’re feeling overwhelmed. Your mental health comes first. With that being said, it’s also important to challenge yourself, so aim to strike a balance that is challenging, yet not damaging.
2. Make a Game Plan
When you’re prepared, it’s easier to avoid unexpected triggers or situations that can lead to stress.
Bring a supportive friend: Attending events with a trusted person who understands your journey can give you reassurance and make it easier to leave if things feel too intense.
Establish exit strategies: If a gathering feels overwhelming, create a way to step outside for fresh air or take a quiet moment to check in with yourself.
Plan for meals and snacks: Whether it’s choosing to eat beforehand, bringing your own snacks, or setting limits on certain foods, having a food plan helps you feel more in control. Be mindful since not all of these tips would be helpful for your specific struggles. You know what your struggles and triggers are, it’s important to be honest with yourself about your motivations behind what tips you decide to follow. It’ best to talk to your therapist to help you figure out a plan that’s best for you and you’re not seeing a therapist, contact me to learn about how therapy can help you.
3. Prepare for Triggers
Holiday gatherings can be full of food-focused conversations, comments about body image, or pressure to eat in ways that feel uncomfortable. Preparing for these situations can help you respond rather than react.
Practice self-soothing techniques: Mindfulness exercises, deep breathing, or grounding techniques can help you cope with any discomfort. If a specific comment triggers you, take a few deep breaths, remind yourself of your values, and refocus your attention.
Have a response ready: People may make comments about food or bodies without realizing the impact. Phrases like, “I’m focused on enjoying the holiday experience,” or “I prefer not to talk about that,” can politely redirect the conversation.
4. Focus on Connection, Not Food
The holiday season is meant for celebrating togetherness, yet food often becomes the main focus. Shifting your mindset to prioritize connection over food can ease some of the pressure.
Engage in meaningful conversations: Make a point to connect with people on a deeper level. Focus on catching up, asking about their lives, and truly listening. This keeps the spotlight off food and on the people around you.
Suggest non-food-related activities: Offer to bring a game, suggest a movie night, or plan a group outing that isn’t centered on meals. Many people appreciate a break from the usual food-centric holiday events.
5. Practice Self-Compassion
The holiday season can magnify feelings of guilt, shame, and perfectionism—emotions that are commonly intertwined with eating disorders. Embracing self-compassion during this time is essential.
Allow room for imperfection: Give yourself permission to have a holiday experience that looks different from what you expect. If you experience a setback, remember that it’s part of the recovery journey.
Reframe negative thoughts: When critical thoughts arise, practice reframing them with gentle affirmations. Remind yourself that you deserve joy and peace during the holidays, just as much as anyone else.
6. Lean on Your Support System
The holidays can be isolating if you’re struggling with an eating disorder. Having a support system in place can make a world of difference.
Check in with your therapist: If you’re already working with a therapist, talk through any holiday-related concerns. They can help you brainstorm strategies specific to your needs.
Seek community: Many people find comfort in connecting with others who understand. Online support groups or local community groups may offer holiday meetups or virtual gatherings to keep you connected and supported.
7. Plan Time for Self-Care
Self-care is essential all year, but it’s especially crucial during the holiday season. Carving out time for yourself helps you recharge and prevents burnout.
Schedule regular self-care breaks: Make it a point to spend time doing things that relax and restore you, whether it’s reading, journaling, or taking a warm bath.
Prioritize rest and relaxation: With all the excitement and hustle of the holiday season, it’s easy to overlook sleep and rest. Prioritize your sleep schedule, and allow yourself to decline activities when you’re feeling drained.
8. Celebrate Progress, No Matter How Small
The holiday season can be an opportunity to reflect on how far you’ve come. Acknowledge any progress you've made in your journey, even if it feels small.
Practice gratitude: Take a moment each day to reflect on something you’re grateful for—whether it’s a supportive friend, a positive experience, or a small victory in your recovery.
Honor each step: Recognize that navigating the holidays while managing an eating disorder is no small feat. Celebrate each step as a testament to your resilience.
Key Takeaways
Set Boundaries: Protect your mental health by setting limits around holiday gatherings and food-focused events. It’s okay to say no to activities that feel overwhelming.
Make a Game Plan: Prepare for holiday events by bringing a support person, having an exit strategy, and creating a food plan to feel more in control.
Prepare for Triggers: Anticipate situations or conversations that may be triggering, and practice self-soothing techniques and responses that can help you navigate them.
Prioritize Connection Over Food: Focus on building meaningful connections and suggesting non-food-related holiday activities to ease pressure.
Practice Self-Compassion: Embrace imperfection, reframe negative thoughts, and remind yourself that you deserve joy and peace this season.
Lean on Support: Check in with your therapist, reach out to supportive loved ones, or connect with community resources for added support.
Carve Out Self-Care Time: Schedule breaks, prioritize rest, and make time for activities that help you relax and recharge.
Celebrate Your Progress: Reflect on any steps you’ve taken in your recovery, no matter how small, and honor your resilience.
Finding Support This Holiday Season
If you’re struggling to manage an eating disorder during the holiday season, reaching out for support can help. Working with a therapist who specializes in eating disorders provides you with guidance, encouragement, and tools that empower you in your recovery. This holiday season, take the first step towards a healthier relationship with food, body image, and yourself.
Contact me today for a free consultation to discuss how Eating Disorder Therapy can help you this holiday season!
*Disclaimer* - I am not a medical doctor and this post does not constitute as medical advice. This post is derived from my experience working with clients who struggle with Anorexia, research and collaborating with medical professionals.